STRENGTH
EMOM x 8
Odd – 6 Deadlifts @ 70%
Even – 6 Thrusters @ 45-50% of best clean*This will feel pretty funky. Your hamstrings will be pre- fatigued therefore your thruster will probably feel different. Your goal here will be to maintain proper torso angle an descent with fatigued hamstrings. Although it will feel weird, you should still control your thrusters as best you can.

EXTRA CREDIT
[Weightlifting]
Jerk
6 x 2 @ 70-85%*Focus on your front rack as you descent into the dip. Your grip on the bar should be firm but not tense. Breath in some air before going down, keep it in and lock your torso with it. Push your knees out and pull elbows up slightly as you descend into the dip. Drive up to full leg extension before pushing yourself underneath using the bar.